Category Archives: Rope climbs

Friday 9-20-13

WORKOUT OF THE DAY: A. Review Front Squat B. Front Squat – 15 minutes to establish a new 1 Rep Max 300 PR C. AMRAP in 15 minutes of: 1 Hang Squat Clean(115/75) 1 Round of Cindy(5Pull-ups, 10 Push-ups, 15 … Continue reading

Posted in CLEAN, Crossfit Pride, Front squat, PULLUPS, PUSHUPS, Rope climbs, SQUAT | Leave a comment

Monday 8-12-13

WORKOUT OF THE DAY: Back Squat: 1 x 8 – 65% 1 x 6 – 75% 1 x 4 – 85% 1 x 4 – 90% 215-250-285-300 then: AMRAP in 15 minutes of: 3 Power Cleans(155/105) 1 Rope Climb(NO FEET) … Continue reading

Posted in Crossfit Pride, Power clean, Rope climbs, RUN, SQUAT | Leave a comment

Thursday 5-9-13

A. Skill: Rope climb – 10 minutes practice B. 5 Rounds for time of: Run 200M, 10 Toes to bar 20 OH Walking lunges(45/25) 1 Rope Climb 16:41 Rx

Posted in Crossfit Pride, Lunge, Rope climbs, RUN, Toes to bar | Leave a comment

Wednesday 10-24-12

Warm-up: Stretch, Run 1 mile Workout of the Day: Snatch Balance – work up to a 1 rep max 225 For time: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Power Cleans(165/110) 5-10-15-20-25 Box Jumps(30/24) 18:17

Posted in Box jumps, CLEAN, Crossfit, Rope climbs, WOD | Leave a comment

Wednesday 9-19-12

Warm-up: 1 mile at a jog pace, grab a partner & do the junkyard dog. 7 sets of 2 reps through the progression. Push Press to Push Jerk to Split Jerk. Add weight each set. If you fail at the … Continue reading

Posted in Crossfit, JERK, MUSCLE UPS, Push press, Rope climbs, RUN, Split jerk, WOD | Leave a comment

Friday 8-31-12

Press 5×3 @ 75% 135 3x max dead hang pullups 15-9-7 (31 total) Then AMRAP in 15 minutes 1 rope climb 2 handstand pushups 30 double unders 400 m run 4 rounds + 33 reps Went ahead and finished the … Continue reading

Posted in Crossfit, DOUBLE UNDERS, Hanstand pushups, PRESS, PULLUPS, Rope climbs, RUN, WOD | Leave a comment

Friday 8-24-12

Bench Press – 8 sets of 2 reps @75%- 225 then: AMRAP in 5 Minutes of: 1 Rope Climb 12 KB Snatches(53/35 – 6 each arm) 5 rounds Rest 2 minutes, then: AMRAP in 7 Minutes of: Sprint to fence … Continue reading

Posted in Bench, Crossfit, DEADLIFT, Kettlebell, Rope climbs, RUN, WOD | Leave a comment